2 Year Nordic Hamstring Curl Progression
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- čas přidán 5. 09. 2024
- Nordic hamstring curls are a key indicator of lower body longevity and athleticism. Just how strong is your knee flexion relative to your own bodyweight? Nordics can be regressed by adding hip padding elevation, bending at the hips, or using arm swing so anyone can get started at their own pain-free level
this is dedication man, one of the challenges for this is actually getting a comfortable set up lol. and you actually had the patience to do all that and now you got it perfect. good on you bro!!
Really appreciate that - thank you brother. It was a struggle at first to the point where it was so inconvenient I never wanted to start learning them, then when I did Id feel nothing because I was so weak. But week by week things got better 🙌🏾
@@Movementgemsand still Not at the goal. Crazy. 🎉
Wow! Not just the nordic progression, but overall fitness progression! Well done and congrats on the amazing progress!
Thanks so much man, means a lot and more to come ✊🏽
0:52 that must have been so satisfying!!
I come back to this video every once in a while for motivation. Great work.
Thank you Joan!!! Much more content to come
Great job man! It's insane how you went from not so stable nordic curl to a controlled and stable movement in both directions.
No exaggeration back then I was convinced it was impossible because it would just felt like my tendons were about to snap :’)
I clicked off when I saw him working out in a mask 😂 some people really got duped
Excellent example of hard work & determination paying off. You’re bigger, thicker now, more mature (handsomer too). Well done Andrew.
Thank you ✊🏽
Physique change was dramatic, great progress!
Thank you so much!
i progress slowly and this is giving me hope
Me too! It takes time but consistent month to month work adds up quick
HA! Andrew, I am loving all the ideas for slowing decent. I just constructed a new "nordic table" for myself that's smaller and lighter than my previous set up...but you've now given me a number of new ideas for placement so I may be going back to the drawing board😅
My man!!! Keep it up. We need to share all our makeshift ideas, I’m glad I was able to put a few out 😂
Also a 2 year physique progression. Nice work man.
Bro that is nuts, well done
my acl is crying just watching this, good job dude
2 years man!? Solid stuff and great dedication!
First clip taken June 2019 and last clip Oct 2021 so even more 😅 but covid lockdowns were in that timespan as well
Love seeing the change in body composition as you got older too, respect!!
Wow. On my other channel, I see your current content. This is the first time I’ve seen you from 2+ years ago. You’re so much leaner/stronger now!
Dude.. thank you for posting this, I was actually looking for ways to set up the Nordic, but saw you using the same bench we have at my gym - so I'll be stealin that from you. Thanks, man ❤
that last one was so perfect. im just starting!
Thank you! You got it - one week at a time ✊🏼
Wow you execute it flawlessly now! You can go weighted, this must be exciting
Thank you! I actually haven’t tried weighted, but just still trying to control the eccentric more and more
Impressive, man. I've just started doing the nordic curl (approx. 2 months ago), so this motivates me.
Those hamstrings are massive
Very inspirational... Thank you for posting. I needed the encouragement.. 🙏👍
You got this - so happy to help. Thank you!!!
Great progress and your legs are massive my dude and your shredded
Much appreciated - thank you ✊🏽
Very awesome!! You should be extremly proud of yourself
Wow, just wow. That is inspiration!
Thank you!!!
Only just seen this clip, i must try it, seems like a good way to improve your core & abs,
Great posture!
good idea using the step up box man, i've ordered one of those straps from aliexpress so keen to get into these more.
Been using a barbell setup atm and such a mission to setup
Great work!
Thank you!
Incredible.
Thank you 🤠
mad stuff. im on week 2 standards and those msl nordics are whooping my ass lol
My man!!! Marty St. Louis was a BEAST for putting us onto his style of nordics. Making them look easy in his mid 30s is unreal. Keep at it and we’ll both one day be like him 🙏🏽
Congrats on the great progress! Do you have any comparison before and after for sprint times ?
I wish! But I actually wasn’t even able to sprint at all during the before :) was too hurt to exert myself of any max efforts
Have you noticed a change in speed and other athletic abilities? How drastic has been the 2 year change and what other abilities have you observed that this has helped you in?
It’s a day and night difference! Not only speed and hops, but also just being able to train and do the things I love without pain behind my knee
I have been doing these since december 2022. I will upload when it's been a year. I started at 0 and now I can do 10 full reps in 1 minute & 20 seconds. My goal is to do it in less than 1 minute.
Hammies looking huge at the end
Beast mode on the last one. Great work
Appreciate it! 💪
this exercise is insane
Great work!!!!
Thank you!
Even I'm using a lot of mind muscle connection by just looking at this.
Great I can almost do one full rep after 8-9 months Im gonna hit it next few workouts
I’m on week 41 today.
Respect
🫡🫡
gyat damn strong!
Wow congratulation and hats off to your dedication! Did you notice any gains when it comes to explosiveness, vertical jumping, sprinting?
Yes!!! Considering any explosive movements would leave me in pain, there’s no better feeling than being able to sprint and jump high now
I could do a full one in a month weirdly enough
Impressive man!
Badass progression! Do you like you've gained a big difference in muscle size or increased hamstring strength overall?
I don't think they lead to tremendous size--but they give a huge amount of useful strength. Even after just 2 weeks or so, I notice that the selectorized ham curl machine at the gym is easier (with same weight I was doing before). Nordic is the way to go. Anyone serious about fitness should be doing them. Even if you suck at it, just trying to do it for a minute or so still helps.
Great fitness progression. But why did you massacre your eyebroys?
Nfl wide receivers be doing this naturally... crazy man 😭😭
Absolutely bonkers! They’re strong af
Hammys with a bicep peak nice
Mans said we going in slow motion on the last one
U literally look younger towards the end of the video
Appreciate that man 🤣
This makes me appreciate how much of a freak athlete I am. It only took me 2 days to be able to do it
Ok ok ok, I'll get back on it...
your hams never get stretched with this exercise
0:21 imagine you're looking for an available bench press and you see one being used like this
Nice! I just got started with mine. What kinds strap did you use for your ankles?
How many times a week did you do this, and what did it do for other lifts/other things in life?
this looks like a herniated disk speedrun
Herniated disk from body weight?
Still the crazy back arch after 2 years?
Did you notice an increase in vertical leap?
nice
^.^
Has your athleticism improved? Do you feel stronger on the legs, tell me some benefits please
Yes! Looking at older videos of me I’ve noticed I’ve grown hamstring mass behind my knees from Nordics, which deadlifts and other hamstring work from years of working out did not give me. Having strength there leads to a more robust set of legs, and replicates the strength needed in the turnover of each stride in a sprint, when pulling the ground from underneath you one leg at a time
Damn thats mad. What was your training like (sets reps frequency, etc.)? I've been trying to get good at nordics but could never quite figure out how
Thank you! I perform Nordics usually once a week for 3-6 sets of 6. I was stalled for a very long time with them at one point. If you check out any of my recent weekly vlog videos I use a Nordic set up that allows for a band above my head. Annoying to find a set up and set up, but it’s pure gold. You’re able to get some work in on the end range of the Nordic where it’s the very hardest
How often did you do it? 1,2,3,4,5 times a week?
Just once a week for nordics! And hamstring curl once a week as well, on separate days
This took me like 2 months of practice to do good work tho. I don’t think the exercise is as hard as everyone gasses it up to be
How did this affect your hamstring flexibility?
It’s increased hamstring flexibility and strength, I firmly believe in both flexibility and strengthening that range of flexibility leads to best results over just one or the other
hammies lookin joocy
Have you noticed any difference in your explosiveness? i.e. vertical jump
I bet the exercise where lie and back legs straight up in air and lift ass off ground whilst hands by side and pushing into the ground would assist glutes control the back arch a bit.
Nordics so tough!! Are they really worth it for sporst? Heaps of videos people doing them not seen too many cover their advantages or improvements in their sport from taking them up. I guess just the fact that they are super tough a reason alone.
Yup! And I have an instagram video covering them, it’ll make it to CZcams soon, but expect more coverage of Nordics here
@@Movementgems wo how did nordic improve ment help other stuff? Will u cover that? Whqts the answer cause im not on instagram
that first exercise explanation didn't make a lot of sense. its driving straight vertical legs and hips off the ground and pushing to the ceiling. that wasnt a good explanation either haha. 6 months from first comment. have you imroved again?
Impressive! I am just starting atg. Has getting stronger in this exercise transferred over to real life benefits?
Thanks man 🙌🏾 let me know how you like it! Dude - day and night difference. I live in a different body than I did 2 years ago. The biggest real life benefits I noticed are sprinting and jumping, but the REAL gems to me are things like being able to sit for long periods of time driving or on a plane without my knee hurting, flat feet going away, scoliosis straightening, going down steps, no lower back pain, and no ANY pain
@@Movementgems just wondering what your ailments were before starting atg? Did you have knee surgery or something. I’m 45 had acl surgery sat for 20 years and am basically starting from scratch but making good progress
Have you ever thought about using the harop curl as a progression to get to the Nordic rather than all this equipment?
Does it harm the knees?
Hey man
What benefits have you noticed from the Nordic curl?
I personally believe if the Nordic was introduced to children as commonly as the push up and sit up are, we’d have 10-100x lower rates of knee injuries in adults. A strong nordic demonstrates the muscles, ligaments, and tendons behind your knee are strong enough to handle your bodyweight and then some, and dropping like a sack of potatoes would indicate a vulnerability behind the knee. Every jump plant or sprint uses nordic ability
Any1 know the relative difficulty between this and a glute ham raise?
I’ve actually never been in a gym with both unfortunately 😂 from what I’d conclude, it looks like GHR would be a more assisted version of nordics. So it definitely seems like a great idea to get really good at GHR and single leg back extensions before going on to nordics
👏👏👏
✊🏽✊🏽✊🏽
How do you program this? Sets, reps, holds, eccentric tempo, etc etc.
I currently do Nordics once a week for 3-5 sets of 6 reps while trying to go as slow as possible on the way down, and have found other hamstring movements like GHR, hamstring curl, and single leg back extensions helpful in progressing the Nordic as well
@@Movementgems awesome! Thanks brother.
how do your knees feel now vs at start and half way through?
I actually used to get a lot of knee pain behind my knee - and now that pain is nonexistent. Training the area of pain doesn’t always equate to relief, but in this case it did - I was simply extraordinarily weak behind my knees
can you lay out the plan you did to improve?
Yes! I currently hit Nordics once a week for 3-5 sets, along with other hamstring movements like rdl, hamstring curl, and back extension. I think it’s most powerful to work on controlling the eccentric, and even though I don’t show it in this video, using a band connected above you to help control the eccentric is a huge game changer. Annoying to set up but worth the gains. Hope this helps ✊🏽
Currently using my girlfriend as counter weight, I'm afraid I'll soon launch her into orbit as I get stronger and stronger... I have to construct some means of training this at home.
Lolol lots of creative ways to makeshift Nordics, stay safe 😂
how often do you train nordics
Once a week currently!
Did you do 5 sets of 5 working your way lower and lower?
Yup! When I started nordics and had very little control, I’d like to go up to 10 reps. But once you can start lowering yourself moderately slowly, the 5x5 does wonders
@@Movementgems awesome, you’ll have a super controlled stop and go very soon. Been using bands so I can do full slow reps. Might need to add in some no band eccentrics myself.
Hey people don’t pay for any Nordic contraption just get a bed sheets roll it up and tie a knot in each end put it under door put your legs under and do Nordic curls.
Please send the money that you would have spent to my bank account so I can goddamn retire from roofing .
And your 40-yd dash difference...?
Not sure haven’t timed it
By the end your hamstrings look biceps
Lmao thank you! Definitely a reason one of the hamstring muscles is called the bicep femoris
Deez calves thoooo!
Thank you 🤠
Measure your calves bro they got bigger as time went on.
Haha no doubt 😂 I do have videos of me with toothpick calves and thighs
nice try but looks like you are cheating with the Momentum. I recommend doing it negative but with perfect form. Not shitty form.
For sure man - a lot of the Nordics here do use momentum, I wouldn’t consider any nordic but the last strict. I personally have just found that momentum can be a useful training tool in gaining the ability to do the same thing momentumless
Poor waist
Like the video, but seriously? You fell for having to wear a mask? Omg... Fight for humanity much?
I wasn’t happy about it - but I put my feelings aside in order to be able to able to enter gyms during the lock down
And thank you brother 🙏🏼
Certo che la museruola è determinante per una buona respirazione.. 😂😂